7 Super Benefits of Ghee

Ghee has since years been deemed by Ayurveda as a ‘healing food’. Along with coconut oil and olive oil as healthy medium to cook, ghee also has come to limelight recently. In recent past, ghee was considered as a major culprit for heart diseases. But you must heard or seen our ancestors adding a dollop of ghee to their everyday fare – be it phulkas, khichdi, dal or subzi. This, in fact, was their secret to healthy and longer life. With the younger generation being flattered with more and more junk food, the use of refined foods have replaced age-old healthy ingredients like ghee. 

Phulka Recipe, Indian Chapati Recipe

1.   Ghee is a Bundle of Fat Soluble Vitamins : The above table itself is self-explanatory. Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin A, Vitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow.

Barley Vegetable Khichdi

Each of the vitamins have individual function to perform as well. Vitamin A is crucial for vision, Vitamin E for reducing inflammation in the body and Vitamin K for blood clotting in case of injuries and promoting bone health. So why deprive your body of this wholesome fat? Try Palak Toovar Dal to benefit not only from the ghee but to stock up on protein by way of dal and iron by way of spinach.

Palak Toovar Dal

2. Ghee Reduces Inflammation : The presence of butyrate (a short chain fatty acid) in ghee bags the credit for this benefit. Reducing inflammation in the body is very important to prevent the onset of chronic diseases like heart disease, diabetes, cancer etc.

Cook healthy for your body with ghee.... Mooli Moong Dal and Bajra Methi Khakhras are flavourful choices to please your tongue and body. 

Bajra Methi Khakhras

3. Ghee Aids in Weight Loss : Ghee is loaded with fats but that’s medium chain fatty acids (MCT), which are not stored in the adipose tissue in the body contributing to weight gain. Instead they are used up by body as an energy boost. A tbsp. of ghee daily will not increase your waistline or hip circumference, but it will help in reducing your belly. This is definitely a better option than oils with long chain fatty acids. However this doesn’t mean you go overboard and cook fried delicacies like jalebi with ghee. Try replacing the long chain fatty acid rich oils with ghee and serving recipes like multi-nutrient Bajra Khichdi. Also read Top 10 Super Foods for Weight Loss.

Bajra Khichdi

4. Ghee Soothes the Digestive System : Ghee is a good source of a short chain fatty acid – butyrate, which fights inflammation and maintains digestive health. Some evidence shows that ghee may be beneficial to those suffering from constipation and Irritable Bowel Syndrome (IBS). 

Ghee is also known to stimulate the secretion of digestive juices, thus facilitating digestion. 

5.  Prevents Cancer : The butyrate along with Conjugated Fatty Acid (CLA), another fatty acid present in ghee, have been linked to this health benefit. They together reduce the chances of cancerous growth. Read more about different diets for cancer – Diet for Chemotherapy & Cancer, Healthy Breakfast for Cancer and Healthy Snacks for Cancer.

Ghee Roast Dosa, Crispy Dosa with Milagai Powder

6.  Healthy Inclusion for Lactose Intolerance : The simmering of ghee and filtering out the sediments removes most of the milk solids and thus it is tolerable by most people with lactose intolerance. However the solids left behind are best avoided by them. 

Dal Fry

7. Ghee is a Good Cooking Medium – Has high Smoke Point : Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point.

As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Try preparing fiber rich Quinoa Dosa  or making healthy laddus with nuts in the form of Oats and Mixed Nuts Laddu.

Oats and Mixed Nuts Ladoo ( Healthy Laddu)

Ghee and Heart Health Debate

Ghee contains short and medium chain fatty acids rather than long chain fatty acids and these haven’t been linked to heart disease. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Barley Vegetable Khichdi, made with just ½ tbsp. of ghee and all fiber rich ingredients is a real reat for your heart. 

Bhakri ( Gujarati Recipe)

To Summarize,

Here are Top 15 Health Benefits of Ghee

1. Encourages Weight Losses

2. Promotes Digestions

3. Relives Constipation

4.  Strengthens Bones

5. Reduces Inflammations

6.  Provides Fat-Soluble Vitamins – A, E and K

7.   Aids in Vision

8.    Supports Skin Health

9. Inhibits Cancer Cell Growths

10.  Contains Butyrate and Conjugated Fatty Acid

11.   Nourishes the Brain

12.   Support Hormone Production

13.   Lubricates the Joints

14.   Almost Lactose Free

15.   Great for Cooking – Due to High Smoke Point

Kadai Paneer Subzi

Which Ghee is the Best?

The answer is very simple – Homemade ghee. It is natural and free of any preservatives. The store-bought ghee is artificially made and may contain adulterants or preservatives.

However when opting to buy, the best is to buy ghee made from milk of 100%grass-fed cows. This would ensure a high quality and an organic product. Also check the labels correctly. Buy the fresh ghee as compared to those near expiry. 

Green Moong Dal and Spring Onion Paratha

A Word of Caution for Ghee

True to the fact that ghee is a pure form of fat and its comprehensive benefits have already been discussed above. However, quantity control will help you reap these benefits. If consumed in right quantity, ghee can offer nourishment to body.  Anything in excess isn’t healthy. A tbsp. of ghee will show positive health effects. On the other hand, oodles of ghee laden sweets or fried snacks are absolutely unsuitable choices to offer your body. These not only are loaded with ghee, but usually have maida or sugar as main ingredient in huge quantities. So choose wisely to stay healthy. If you have any other health issue and are already undergoing treatment or if you are an athlete with intensive training schedule, it is advisable to seek a dietitian’s advice on the addition of fat to daily your meals.

Dal Tadka, Punjabi Dal Tadka

What is Ghee? How is it Made? 

Ghee is clarified butter which is made by simmering white butter to separate out the milk solids and evaporate the water. What remains behind is a pure combination of fats which is ghee or clarified butter. At home this pure ghee is made from white butter obtained from cow's or buffalo's milk. Learn how to make Ghee at home in 20 minutes.

The greatest advantage is that this homemade ghee needs no refrigeration. It can be stored at room temperature in a cool, dry place for months. If you want ghee to last for a year, you can refrigerate it. Ghee obtained is liquid but it solidifies on storage, especially during winters when the temperatures are low and the surroundings are less warm. 

How To Make Homemade Ghee, Clarified Butter

Ghee has its own nutty flavour rather than a sweet taste. It is a cooking medium which can effortlessly be a part of most dishes you can think of and you cook at home. Beyond the culinary uses kitchens, ghee finds its place in beauty and skin care too. All this is attributed to the wealth of nutrients it possess. It’s free of trans fats and cholesterol, so a source of healthy fat. This essential power food has many positive benefits on our body. Let’s scan them one-by-one.

Nutritive Information for Ghee:

1 tbsp of ghee is about 13 grams
RDA stands for Recommended Daily Allowance.

Energy - 117 calories
Protein – 0 g
Carbohydrate – 0 g
Fat – 13 g
Fiber – 1.3 g

See full nutritional details of ghee in Ghee glossary click here.